Friday – 150522 – “Pick Your Own Poison”

Strength

5-3-1 Program Week 1 – See spreadsheet for details
or if all 4 lifts have been completed this week
15 min to establish a 1RM Clean

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

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Thursday – 150521 – “Nancy”

Strength

5-3-1 Program Week 2

“Nancy”

5 Rounds for time of:
400m Run
15 Overhead Squats (95/65)
Eating Primal
EatingPrimal provides delicious, healthy, all-natural meals for the active, modern caveman. They feature fresh-made dishes with the convenience of delivery right to WMCF.  Get your nutrition on track and have quality food when you need it by ordering HERE.

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Wednesday – 150520

Strength

5-3-1 Program Week 2

WOD

3 Rounds for time of:
25 Box Jumps (24″/20″)
20 Knees to Elbow
15 Ring Dips

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Tuesday – 150519

Strength

5-3-1 Program Week 2

WOD

12 min AMRAP of:
5-10-15-20…etc
Pull Ups
Medicine Ball Cleans (20/14)
10m Shuttle Runs
Note: Continue to add 5 reps to each round until time expires.
TheFeed logo
Spring Fling ’15 sponsor, The Feed, offers the widest selection of sports nutrition on the market today: 120 brands and 400+ products. Their e-commerce platform allows you to build a fully custom order which gets shipped directly to your doorstep. Check out the Snacksand Paleo selection. They’re offering 15% off to Spring Fling competitors – enter code ‘WMCF‘ at checkout.

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Monday – 150518

Strength

5-3-1 Program Week 2

WOD

For time:
21 Deadlifts (225/155)
30 Deficit Push Ups (hands on 25# plates)
15 Deadlifts
20 Deficit Push Ups
9 Deadlifts
10 Deficit Push Ups
Such a great weekend of competition!  Thank you to all of the athletes who came out to compete!  We have such a fun time putting this event on and we look forward to next year!

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Friday – 150515 – “Pick Your Own Poison”

Strength

5-3-1 Program Week 1 – See spreadsheet for details
or if all 4 lifts have been completed this week
15 min of Snatch work

WOD

You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.
Logo
It’s finally here!  Some last minute reminders…
  • Check in opens at 7am on both days
  • Teams must be checked in by 8am with all 4 signed waivers and Photo IDs (Scaled athletes cannot check in until Sunday) Waiver and Release
  • Vendors should arrive between 6:30-7am
  • Eating Primal will be serving lunch starting around 11am
  • Parking is on the street, the parking lot is for vendors and team tents
  • Volunteers/Judges should arrive no later than 7:30am
  • Get a good night sleep and have fun!

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